SS - 2/28 Ultra Trail Run Plan
My plan is that I don't really have a good plan because I am a novice at both the distance and conditions.
Background is that I have never run a standalone marathon much less a 30.6 mile run over nasty terrain. I grew up racing competitively in the Mountain Biking arena at extreme altitudes and converted over to triathlon at age 33 for a variety of reasons.
My training leading up to this has included running ~50 miles/week the last 6-7 weeks, with all long runs on hilly trails. In early January I did a 25K trail run in rain, sleet, mud and 29-30 degrees over ridiculously rough conditions and that pretty much hammered me. It also woke me up a bit such that I got off the TM, onto the trails and did midweek runs on hills. My longest training run was two weeks ago - a 22 miler on trails.
My reason for choosing this was to try something new, improve running durability and change something vs the past 4 years of OS training (which, in my mind, is hands down the most effective way to keep and improve triathlon fitness over the winter months.)
So, its all coming together to be exactly what I asked for, something different. Saturday is set to be rain, snow, sleet, ~40 degrees, mud and 30.6 miles of hilly, rocky terrain.........I am both intimidated and curious to see what the day will offer in terms of problem solving and resolve.
I'll be carrying a 2 liter Nathan Hydration pack with added Salt stick and Gatorade. Over the course of the ~6 hrs or more I will live on bananas and Power Bars. HR runs comparatively low per past weekend training and allows for reasonable caloric intake I have found.
I will also have a second hydration pack, extra socks, toilet paper, at the half way point.
Plan is to spray my gloves, shoes and other items with Scotch guard.
Will be wearing layers of clothing with hat.
Will be constantly monitoring my HR and breathing during first half to keep things under control with patience as my first priority.
Will not forget to wear my ankle brace this time and pay careful attend to hilly, rocky, slick, wet descents in order to protect the weak ankle on the right side. When I get impatient and moving too fast, I will stop, re-group and re-adjust.
No real way for me to measure pace given the mud and terrain for this type of event. Focus has got be on staying patient, controlled breathing, HR and execution minute after minute. Focus on how to stay dry, hydrated, and healthy over the course of the event.
Any and all comments/suggestions are welcome.
SS
Comments
SS,
I think you've got a very nice plan. I used to do a lot of adventure racing (the longest trek leg we ever did was 39 horrible miles, which not coincidentally marked the immediate end to my AR career). If it were me, my primary goals would be to go steady, eat and hydrate religiously and just have fun. Embrace the weather. You're doing something that very few (sane) people would ever attempt, with even fewer being able to complete.
I think you'll be fne in layers in 40 degrees, as long as you've got layers that are appropriate for rain (water is more of an issue that snow). Your feet are the most likely source of trouble if you do encounter trouble. Make sure you have a good sock and footwear plan. Avoid deep mud. Later in the day is when people will start stumbling over the rocks and logs - it's those last few miles where the ankles get busted up. So, if you get heavy/clumsy feet, pick your lines more carefully and (if necessary) slow down a bit.
Again, have fun. Can't wait to read your report.
I don't know how your race is set up but have you thought about also having a 2nd pair of shoes at the half way point? If your shoes get filled with crud it might feel good to change into a fresh pair of kicks. If you're going to change socks putting the fresh shoes on wouldn't add any time. Maybe another base layer or change of clothes too. Again, if you're wet/cold it may feel good to put on something dry at the half way point.
Trust your training. You've done a ton of quality work leading up to this thing. I have no doubt you're going to have a successful day out there. Have fun and enjoy the race!
You focus and acknowledgement of patience will your most valuable strategy for the day. Especially the first loop. Be mindful of the first bunch of miles just like in IM running. Keep your pace (RPE) very easy until at least the Texas (5.3 m) before you look for your groove, even then remember the day is young. Let the race come to you. Those last 10 miles will make you reach deep into what drives you onward.
I agree with Doug about a second pair of shoes, hat, gloves, etc. When I ran the JFK50, getting clean socks and shoes after 17 miles of trail was FABULOUS! Worth the stop time. For you with the chance of muddy conditions even more so. I looked at the weather and while it will be chilly to start, the chance of precip is forecast to be less than 40%, so shouldn't be too bad.
Scotch Guard sounds like a good idea. May help some but if the trails are muddy, your shoes will get trashed anyway leading you to want the second pair.
I suppose you have trained quite a bit with the CamelBak but since you will never be farther than 5.3 miles from an aid station (5.3, 3.9, 4.9, 1.4) carrying that much seems over kill. I would have opted for a single 24oz bottle on a waist belt and refilled as needed at aid stations.
Looks like a really fun course. You're going to have a blast.
Be patient early and finish running strong!
I am both intimidated and curious to see what the day will offer in terms of problem solving and resolve.
No real way for me to measure pace given the mud and terrain for this type of event. Focus has got be on staying patient, controlled breathing, HR and execution minute after minute. Focus on how to stay dry, hydrated, and healthy over the course of the event.
All thanks for taking the time to reply and support. Makes me so much stronger mentally......more than you know. Much appreciated!
Also holds me more accountable having to come back to this internal support team and report.
Having read some of the supporting remarks and very good suggestions, I am now better prepared mentally and planning wise. I will re-focus the effort towards patience and play it easy upfront. Also, I have re-packed the bag with extra socks, shoes and clothes for the start of the second loop.....great advice!
Hard to put a value on the benefit of an internal veteran support team!
As always, no matter what, KMF!
SS